Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor
Content
is a daily radio script from my KHIS radio spot - tune in at 6:15 (CST) every
morning to Justin and Meredith’s morning show on 89.9 FM.
Headaches are one of the top five reasons people end up in emergency rooms and one of the leading reasons why people see their doctors. Common triggers for migraines include stress, hunger, sleep issues, certain trigger foods, like chocolate, cheese, and alcohol, or certain weather patterns. In terms of dietary treatments, the nerve inflammation associated with migraines may be reduced by a strictly plant-based diet, as many plant foods are high in anti-inflammatory compounds and antioxidants, and meat products may have pro-inflammatory properties. It is Meatless Monday and reduce your inflammation, and headaches, by plantifying your plates!
It is Transition Tuesday and time to start thinking about holiday meal planning and events you will be attending! Consider the Daily Dozen Meal Planning Guide as a useful framework for both everyday meals and holiday planning. Aim to fill half of your plate with vegetables, one-fourth with beans, and the remaining one-fourth with whole grains. You can enhance your menu by incorporating fruits, spices, nuts, and seeds for added color and texture. This approach naturally reduces or eliminates animal products and minimizes S.O.S. – salt, oil, and sugar, while increasing the nutritional value of your meals. More to come in the weeks ahead for holiday prepping for health!
Monday, we discussed the high prevalence of headaches. In studies, those on a strictly plant-based diet experienced a significant drop in the severity of their pain - AND they lost about nine pounds in the first month! Those placed on a month of consuming less than 30 grams of fat a day experienced a significant six-fold decrease in the frequency and intensity of headaches. How much is 30 grams of fat? Burgers and fries at most fast-food restaurants are more than 40. If you suffer from headaches, start monitoring your fat intake and strive for 30 grams, and see what happens on this wonderful Wednesday!
If you or someone in your life suffers from headaches, share the research that can help them through a low-fat diet. By low-fat, study subjects ate more fruits, vegetables, and beans and less meat and cheese, reducing their fat intake to 30 grams. Low fat does not mean eating processed foods that say “low fat” on them – they are high in sugar, salt, and additives. Real foods are the answer. And here’s important information for young people – some of them drink a lot of sodas and by cutting them out, 90% were cured of their headaches! It may be sugar, it may be caffeine, but it is a good message for all of us regarding the inflammation it causes.
It
is Fix-it Friday and YUM for Slow Cooker Red Lentil and Sweet Potato Curry!
Ingredients:
1 32-ounce container low-sodium vegetable broth
4
½ cups 1-inch cubes of peeled sweet potato.
1
½ cups dry red lentils
1
14.5-ounce can of non-salt-added diced tomatoes.
1
cup chopped onion.
¾
cup chopped green bell pepper
2
T no-salt-added tomato paste
3
cloves garlic, minced.
2
t grated fresh ginger.
2
t curry powder
1
tsp ground cumin
1
tsp ground coriander
½
tsp crushed red pepper
½
cup chopped fresh cilantro
Hot-cooked quinoa or brown rice
Lime
wedges
Directions:
In a 5-quart slow cooker combine broth and 2 cups water. Add the next 12 ingredients (through crushed red pepper). Stir to combine then cover and cook on high for 4.5 to 5 hours or much faster in an Instant Pot. Stir in cilantro, serve with quinoa, or brown rice and top with remaining cilantro then serve it up with lime wedges!
Start Planning NOW for a Healthier Thanksgiving Feast!
Thanksgiving is coming soon, and you are already planning that menu in your mind. It is a great time to consider what the pilgrims knew 400 years ago - to eat whole foods with a plant slant, like squash, corn, and beans. You do not have to sacrifice taste for health, and you can modify or add dishes to make the menu more nutritious. Consider the Daily Dozen Meal Planning Guide as a useful framework for holiday planning. Aim to fill half of your plate with vegetables, one-fourth with beans, and the remaining one-fourth with whole grains. Then top it off with fruits, spices, nuts, and seeds for added color and texture. This approach naturally reduces or eliminates animal products and minimizes S.O.S. – salt, oil, and sugar, while increasing the nutritional value of your meals. It is Meatless Monday and stay tuned to learn more to have a healthier Thanksgiving!
It is Transition Tuesday and holiday gatherings can be healthier with some easy steps. Consider eliminating processed meats such as ham, bacon, deli meats, “little smokies” and salami - they are SO high in saturated fats and contain several additives linked to cancer - this can significantly impact the health of the meal. If you do include meat, opt for turkey, and consider buying a smaller one than usual – there will be less temptation to take large portions and fewer “leftovers” which will reduce the health risks associated with meat consumption. Search “How to make holiday meals healthier" and you will find SO many great recipes to help you live longer and live stronger!
Planning your Thanksgiving feast while reducing or improving the many dishes that are unhealthy starts with eliminating processed meats like ham and salami, then consider eliminating cheese from your holiday dishes. There are many good vegan cheese options available - or select recipes without cheese. For appetizers and charcuterie trays, focus on dried and fresh fruits along with healthier cracker options like Blue Diamond Nut Thins. Fill your table with a variety of beautiful and diverse vegetable and fruit dishes, healthy unsalted, unsweetened nut mixes, and desserts that highlight the vibrant colors of whole foods. By increasing the options that are free of saturated fat, salt, and sugar, you can naturally crowd out the need for unhealthy dishes. Plantify those plates for your guests to feel good AND love the choices!
We have talked all week about planning for your Thanksgiving meal to help everyone boost rather than harm their health. One of the simplest and most positive steps toward a healthier gathering is to consider omitting alcohol. Alcohol consumption is linked to many health issues, including cancer, stroke, heart disease, and sleep disorders. It impairs cognitive function, harms brain cells, and is addictive. It is often referred to as liquid fat due to its high-calorie density. Additionally, avoiding alcohol can save you money. If you want to offer something new and different for your guests, explore the growing selection of non-alcoholic beverages that are available and have soared in sales. We are what we eat, and drink - help your guests feel their best with non-alcoholic beverages!
To finish out the week as you are planning your Thanksgiving feast, remember that we are influenced by everyone around us, not just the five people we spend the most time with as some believe. This is an exciting realization that we have the power to influence others as well. When you make healthier choices in your food, your portion sizes, and the beverages you drink, and then share how much better you feel and function because of it, you not only benefit yourself but also those around you. Studies show over and over again that what others eat and drink around us affects what and how much we eat and drink. Enjoy the planning and have a fantastic Friday!
